Lefatšeng le mebala-bala la metsoako ea tlhaho, phofo ea litapole tse tsoekere tse pherese e hlahella eseng feela ka 'mala oa eona o motle empa le ka boemo ba eona bo tsotehang ba phepo le ho tenyetseha. Phofo ena e ntle e nkiloeng nama ea litapole tse tsoekere tse pherese, e fetohile naleli kapele indastering ea lijo le ea bophelo bo botle. Empa ke eng e etsang hore phofo ena e phelang e be e ikhethang hakaale? A re hlahlobeng pale ea eona, melemo le tšebeliso.
Phofo ea litapole tse pherese tse pherese ke eng?
Potato e pherese e tsoekerephofo isPhofo e ntle, e nang le limatlafatsi tse ngata e entsoeng ka litapole tse tsoekere tse omisitsoeng le tse sitsitsoeng tse pherese. Phofo ena e boloka 'mala oa tlhaho, tatso le melemo ea phepo ea meroho ea metso, e leng se etsang hore e be motsoako o tsebahalang indastering ea lijo, lino le bophelo bo botle. Potato e pherese e monate ka boeona e tsebahala ka 'mala oa eona o makatsang, o tsoang ho anthocyanins - li-antioxidants tse matla tse boetseng li fa li-blueberries le raese e ntšo 'mala oa tsona o tebileng. Ha li fetoloa mofuta oa phofo, limatlafatsi tsena lia bolokoa, li fana ka mokhoa o bonolo le o tsitsitseng oa ho li kenyelletsa lihlahisoa tse fapaneng.
Ntle le boiketlo ba eona, phofo ea litapole tse tsoekere e pherese e fa bahlahisi le bareki mokhoa oa ho natefeloa ke melemo ea motso ona selemo ho pota. E tsitsitse shelefong, e bonolo ho e kopanya, 'me e loketse ho sebelisoa ho mebala ea tlhaho, ho baka, metsoako ea smoothie, esita le litlolo. Tatso ea eona e bonolo, e monate hanyane e tsamaisana hantle le lits'ebetso tse fapaneng, e leng se etsang hore e be motsoako o feto-fetohang le o sebetsang ho pholletsa le liindasteri.
Phofo ea litapole tse pherese e nang le phepo e ntle e na le limatlafatsi life?
Phofo ena e mebala-bala ha se feela tatso ea mahlo - ke lijo tse monate tsa 'nete. Phofo ea litapole tse tsoekere tse pherese e na le faeba e ngata ea lijo, lik'habohaedreite tse rarahaneng, livithamine A le C, potasiamo le tšepe. Habohlokoa ka ho fetisisa, e tletse li-anthocyanins, metsoako e tšoanang e fumanoang ho li-blueberries le raese e ntšo, e tlatsetsang 'mala oa eona o pherese o tebileng le bokhoni ba eona ba ho thibela ho bola.
Li-anthocyanins li bapala karolo ea bohlokoa ho fokotseng khatello ea oxidative le ho tšehetsa bophelo bo botle ka kakaretso. Ha li kopantsoe le faeba ea tlhaho ea motso, metsoako ena e thusa ho boloka botsitso ba tšilo ea lijo le ho tšehetsa boiketlo ba pelo le methapo ea mali. Joaloka lijo tse nang le mafura a fokolang, tse nang le limatlafatsi tse ngata, phofo ea litapole tse pherese e fana ka tekano e phethahetseng pakeng tsa tatso le phepo.
Hobaneng ha phofo ea litapole tse pherese e nkoa e le mohloli oa tlhaho oa antioxidant?
Li-anthocyanins tse fumanehang holitapole tse pherese tse tsoekereli ithutiloe haholo ka lebaka la ts'ebetso ea tsona ea antioxidant. Metsoako ena e thusa ho fokotsa li-free radical tse kotsi 'meleng, tse ka senyang lisele le ho potlakisa botsofali. Ka ho kenyelletsa phofo ea litapole tse pherese lijong tsa hau, u eketsa mokhoa oa tlhaho oa ho itšireletsa khahlanong le khatello ea oxidative.
Ho phaella moo, li-anthocyanins li 'nile tsa amahanngoa le ho ntlafala ha ts'ebetso ea methapo ea mali le ho fokotseha ha ho ruruha. Ha li jeoa khafetsa e le karolo ea lijo tse leka-lekaneng, li tlatsetsa bophelong bo botle ba letlalo, ho ntlafatsa sesole sa 'mele le matla ka kakaretso - e leng se etsang hore phofo ea litapole tse pherese e be motsoalle oa botle le bophelo bo botle.
Phofo ea litapole tse pherese e ka sebelisoa joang lijong le linong?
E 'ngoe ea matla a maholo a phofo ea litapole tse pherese ke ho feto-fetoha ha eona. Linong, e ka kopanngoa le li-smoothie, li-latte, kapa li-protein shake bakeng sa 'mala oa tlhaho le limatlafatsi. Ha e baka, e eketsa 'mala o motle o pherese ho likuku, li-macaron le li-muffin ntle le ho sebelisa lidae tsa maiketsetso.
Lijong tse monate, e ka sebelisoa ho daea pasta, li-noodle, kapa matlalo a li-dumpling. Bahlahisi ba lijo ba rata ho e sebelisa lijong tse bobebe, lijo-thollo le oatmeal e potlakileng bakeng sa botle ba mahlo le papatso ea bophelo bo botle. Ho tsitsa ha eona tlas'a mocheso le khanya ho etsa hore e be e loketseng lits'ebetsong tsa tlhaho tsa ho daea lijo ho pholletsa le liindasteri.
Likarolo tsa Phepo tsa Phofo ea Potato e Putsoa e Pherese ke Life?
Phofo ea litapole tse tsoekere e pheresee ruile limatlafatsi tsa bohlokoa tse kang faeba ea lijo, vithamine C, potasiamo, tšepe le manganese. Leha ho le joalo, karolo ea eona e ikhethang ka ho fetisisa ke anthocyanin - mofuta oa flavonoid e tsejoang ka thepa ea eona ea antioxidant. Metsoako ena e thusa ho sireletsa 'mele khatellong ea oxidative, ho fokotsa ho ruruha le ho tšehetsa bophelo bo botle ba lisele. Phofo ena e boetse e na le lik'habohaedreite tse rarahaneng tse fanang ka matla a lokollang butle, e leng se etsang hore e be tlatsetso e ntle lijong tse leka-lekaneng le lihlahisoa tse shebaneng le bophelo bo botle.
Ho phaella moo, phofo ea litapole tse tsoekere tse pherese ka tlhaho e na le mafura le k'holeseterole e fokolang, e leng se etsang hore e be motsoako o hloekileng, o thehiloeng limela o loketseng bareki ba bangata. Li-fiber tse ngata tsa eona li tšehetsa tšilo ea lijo le bophelo bo botle ba mala, ha boteng ba livithamine le liminerale bo thusa ho tšehetsa 'mele oa ho itšireletsa mafung le ts'ebetsong ea metabolism. Motsoako ona o ikhethang oa 'mala, tatso le phepo e etsa hore e be lijo tse monate ka kutloisiso ea 'nete.
E kenya letsoho joang melemong ea letlalo le khahlanong le botsofali?
Mebala e khanyang e fang litapole tse pherese 'mala oa tsona le eona e molemo bakeng sa letlalo. Li-anthocyanins le vithamine C li khothalletsa ho thehoa ha collagen, li sireletsa khahlanong le tšenyo ea mahlaseli a kotsi a letsatsi, 'me li tšehetsa ho tenyetseha ha letlalo. Li boetse li thusa ho fokotsa ponahalo ea lerootho ka ho ntlafatsa phallo ea mali.
Ho fapana le li-supplement tsa botle tse entsoeng ka maiketsetso, phofo ea litapole tse pherese e fana ka melemo ena ka tlhaho, ka phepo ea lijo tse felletseng. Ho e sebelisa khafetsa ho ka thusa ho fihlela 'mala oa letlalo o khanyang haholoanyane le ho sireletsa letlalo ho khatello ea tikoloho.
Na phofo ea litapole tse pherese ke khetho e ntle bakeng sa ho taka lijo tsa tlhaho?
Ka 'nete. Ka lebaka la tlhoko e ntseng e eketseha ea bareki bakeng sa lijo tse nang le leibole e hloekileng le tse se nang li-additives, phofo ea litapole tse tsoekere e pherese e fetohile e 'ngoe ea mebala ea tlhaho e batloang haholo. E fana ka 'mala o tsitsitseng, o khanyang o tšoarellang nakong ea ho pheha, ho baka le ho pepesehela khanya.
Sena se etsa hore e be khetho e tsebahalang indastering ea lijo tse tsoekere, lebese le lino. Ntle le botle, e tlisa boleng ba phepo - ntho eo dae ea maiketsetso e ke keng ea fana ka eona.
U Lokela ho Boloka le ho Sebelisa Phofo ea Litapole tse Putsoa Joang?
Ho boloka 'mala oa eona o hlakileng le boemo ba limatlafatsi, phofo ea litapole tse tsoekere tse pherese e lokela ho bolokoa sebakeng se pholileng, se omileng, hole le khanya ea letsatsi e tobileng. Ha e koetsoe hantle, e ka boloka bocha ba eona ho fihlela likhoeling tse 12-18.
E ka kenyelletsoa habonolo diresepeng tsa letsatsi le letsatsi — likhabapo tse 1-2 feela li ka ntlafatsa tatso le ponahalo ea lijo tsa hau. Ke tsela e bonolo ea ho natefeloa ke melemo ea litapole tse pherese tse tsoekere ntle le bothata ba ho li ebola, ho li fufulela, kapa ho li kopanya.
- Referense
- Chen, M., Li, X., & Xu, Y. (2021). Li-anthocyanine ka hara litapole tse pherese tse tsoekere: Ho ntša, botsitso, le ts'ebetso ea baeloji. Khemistri ea Lijo, 346, 128905. https://doi.org/10.1016/j.foodchem.2021.128905
Huang, Y., & Chen, J. (2020). Litlamorao tsa mekhoa ea ho omisa holim'a thepa ea antioxidant ea phofo ea litapole tse pherese tse tsoekere. LWT - Food Science and Technology, 133, 110116. https://doi.org/10.1016/j.lwt.2020.110116
Li, S., Wu, B., & Yang, C. (2019). Melemo ea bophelo bo botle ea litapole tse pherese tse nang le anthocyanin le ts'ebeliso ea tsona e ka bang teng. Journal of Functional Foods, 56, 275–284. https://doi.org/10.1016/j.jff.2019.03.030
Tang, Y., Cai, W., & Xu, B. (2015). Liprofaele tsa phenolics, carotenoids le bokhoni ba antioxidant ba litapole tse tsoekere tse tšoeu, tse mosehla, tsa lamunu le tse pherese tse sebetsitsoeng ka mocheso. Food Chemistry, 172, 943–950. https://doi.org/10.1016/j.foodchem.2014.10.118
Zhang, Z., & Zhao, L. (2022). Tšebeliso ea anthocyanins ea litapole tse pherese e le 'mala oa tlhaho oa lijo: Botsitso le bokhoni. Foods, 11(4), 592. https://doi.org/10.3390/foods11040592
Mokhatlo oa Lefatše oa Bophelo (WHO). (2021). Leqephe la Lintlha tsa Lijo tse Phetseng Hantle. Geneva: WHO Press.
Lefapha la Temo la US (USDA). (2023). Ipomoea batatas (potato e pherese e tsoekere) – FoodData Central. Washington, DC: USDA.
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